Meals · Grain & rice bowls

Peanut chicken protein bowl

Name: Peanut chicken protein bowl
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 4 breasts chicken breast; 2 large sweet potatoes, in 2 cm (¾-inch) cubes; 2 tsp canola oil; 3/4 tsp salt; 1 tsp black pepper; 4 handfuls baby spinach; 1 small avocado, sliced; 1/4 cup peanut butter; juice of 1 lime; 2 tbsp soy sauce; 1 1/2 tsp honey; 4 tbsp water

Chicken, roasted sweet potato and spinach under a peanut-lime dressing — one of the most-cooked reader recipes of 2025. The dressing is the calorie centre, so it's thinned with lime and water until it coats instead of pools; the tuner shows what a heavier hand costs.

Time: 45 min (15 prep + 30 cook)
Servings: 4
Per serving: 505 kcal
Protein: 47 g

Both directions are legitimate — the score measures fullness per calorie, not virtue. Every version is the same dish, rebalanced.

Ingredients

4 breasts chicken breast700 g
2 large sweet potatoes, in 2 cm (¾-inch) cubes500 g
2 tsp canola oil10 g
3/4 tsp salt4 g
1 tsp black pepper2 g
4 handfuls baby spinach120 g
1 small avocado, sliced100 g

Dressing

1/4 cup peanut butter60 g
juice of 1 lime30 g
2 tbsp soy sauce30 g
1 1/2 tsp honey10 g
4 tbsp water60 g

Every ingredient links to its food page — same data, same score, same formula.

Steps

Roast the sweet potato with the oil and half the seasoning at 220°C (425°F) for 25–30 minutes, until browned at the edges.
Season the chicken and pan-cook over medium-high, 5–6 minutes a side, until just done. Rest, then slice.
Whisk the peanut butter, lime, soy and honey, then the water a spoonful at a time until it pours like cream. Undiluted it's a paste and you'll use twice as much.
Build on the spinach — the warm potato wilts it slightly, which is the point — then chicken, avocado, and the dressing over everything.

Why this score

solidly filling

No single route carries this one — a moderate amount of protein, volume and fiber.

Three routes to fullness — one is enough

38% of kcal

69% water

15 g/Mcal

What pulls it down

Nothing here converges the way engineered food does — no sugar, no savoury and no alcohol penalty.

How scores work

Computed on the finished dish, not an average of the parts: 2021 kcal goes into the pot, 1626 g of ingredients comes out as ~1310 g of food → 154 kcal per 100 g. Cooking moves water, and energy density is the score's biggest lever — so we show the math. Full formula here.

Per

Calories: 154
Protein: (38%); 14 g
Fat: (37%); 6 g
Carbohydrates: (25%); 10 g
of which sugar: 3 g
Fiber: 2 g
Sodium: 294 mg

Percentages are the share of calories from each macronutrient.

Computed from the ingredients' USDA data — nothing typed by hand. Every number is traceable, every score recomputable.

More meals

Photo: AI-generated. Nutrition and score are computed from the ingredients with the published formula — this recipe hasn't been kitchen-tested by us yet.